Light Up Your Posterior Chain And Core With This Exercise! -

This deceptively challenging exercise strengthens the posterior chain muscles, and the muscles in the foot and lower leg. This exercise also improves lumbo-pelvic stability.

This exercise happens to be a favourite of many of my clients. You will feel your entire body working!

This exercise can be done as part of your warm-up, or as a filler exercise. If you are newer to training, this exercise might be part of your main workout.

Coaching Tips:

Place a band around your ankles or just above your knees, and rest a long resistance band under the mid to back portion of your foot, and hold the band in both hands. There should be a significant amount of resistance in this long band. There should be resistance in the bands for 100% of the exercise.

Get into a RDL position by hinging/pushing your hips backwards. Pretend a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Maintain this position for the duration of the exercise.

Your head, torso, and hips should be in a stacked position.

On the planted side, form a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the floor.

With complete control, perform taps in multiple directions. Aside from this moving leg, the rest of your body should remain in a fixed position for the duration of the exercise.

For the duration of the exercise, on the planted side do not allow your knee to fall inside or outside of your foot.

For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).

In terms of breathing, do what works and feels best for you.

Get a package of The Ultimate Pull-Up Program and The Ultimate Lower Body And Core Program for $157. Both programs regularly cost $97 each, so you save $37.

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